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Medicine Ball Chest Pass
An explosive two-hand throw that trains upper-body pressing power and rate of force development without a deceleration phase.
ChestMedicine BallExplosive horizontal press
GoLightWeight mediamedicine-ball-chest-pass
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsTricepsCore
Equipment
Medicine Ball
Pattern
Explosive horizontal press
Setup
- 01Stand facing a solid wall or a partner about 2 to 4 meters away.
- 02Hold a 2 to 6 kg medicine ball at mid-chest with both hands.
- 03Take an athletic stance with knees soft and feet about shoulder width.
- 04Brace the trunk and keep the elbows behind the ball.
Execution
- 01Dip slightly through the knees to load the throw.
- 02Drive the ball explosively off the chest, extending the arms fully.
- 03Release the ball at full extension; do not hold back at the end.
- 04Catch the rebound or the return pass and flow into the next rep.
Checkpoints
- -Every throw is a maximal-intent effort.
- -The ball travels flat and straight, not looping upward.
- -The trunk stays braced; power comes from legs and arms together.
- -Elbows finish fully extended at release.
Common mistakes
- -Using a ball so heavy the throw becomes slow and grinding.
- -Pushing with the arms only and leaving the legs out of it.
- -Letting reps decay into casual tosses as fatigue builds.
- -Standing too close to the wall to reach full extension before impact.
Programming notes
- -Use 3 to 5 sets of 3 to 6 throws with full recovery, early in the session.
- -Keep total volume low; quality of intent matters more than rep count.
- -Pairs well before bench press as a potentiation drill.
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